-Warm Up-

 

2 rounds

 

5 kneeling jumps or broad jumps

10 single arm ring row

20 plate hops

 

Then

 

2 rounds

-5 hang muscle cleans

-5 hang power

-5 front squats

 

With and empty barbell

 

 

-Strength-

 

Every 2 minutes for 12 minutes

 

1 Squat Clean + 2 Front Squats

 

-WOD-

 

AmRaP 16

*alt rounds with partner

 

11 box jumps 

7 bar Muscle Ups

4 Clean and Jerks